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Lentil Veggie Asparagus Frittata. Blended red lentils make the egg in this lentil frittata filled with Spring vegetables. Easy Vegan Gluten-free Soy-free Recipe. Pin this Recipe! Jump to Recipe
Yes, that is not chickpea flour and not tofu! Just some good old red lentils (masoor dal).
Red Lentils are soaked for 15-20 mins. Then blended with water, spices, baking powder, kala namak. The veggies are cooked slightly with spices, then distributed in the pan. Then the lentil batter is spread on top. Bake and done!
Chickpeas and chickpea flour are the in thing these days. They are easily available too. Often, I want to use other beans and lentils in the recipes but end up using chickpeas. Its because of the ease of availability and the familiarity of the readers. Red lentils are coming up right behind chickpeas. Easily available, super quick cooking, protein filled and delicious. Try this frittata with red lentils. You can also use the chickpea flour mixture from this Broccolini frittata, or use this lentil batter in the broccolini frittata for variation. You can also use moong dal (split and skinned mung beans) or a mix of red lentils andmoong dal to make the batter. Make this into a quiche by using a prebaked quiche crust. Add spices and blends of choice. Fold in some smoke coconut (coconut bacon). Get baking!
More savory bunches from the blog, all soy-free
- Broccolini White Bean Chickpea flour Frittata GF
- Fluffy Chickpea flour omelet /pancake GF
- Lentil Mung Bean Omelettes with blackened veggies and havarti. GF
- Chickpea flour fat pancakes with cauliflower. GF
- Sweet Potato Crepes Stuffed with smoky millet. GF
Step by Step Photos for Lentil Veggie Frittata
Lightly roast the veggies
Transfer to a parchment lined pan.
Blend the lentils with the eggy mix ingredients and pour over the veggies. Use a spatula to even it out. Bake until golden.
Cool for a few minutes before slicing.
Serve with sauces or dressing of choice.
Lentil Veggie Asparagus Frittata Recipe
Ingredients
For the lentil eggy mix:
- 1/2 cup red lentils, masoor dal, split red lentils, or use Moong Dal
- 1 cup water
- 1/4 cup almond meal
- 1 tbsp flax seed meal or chia seed meal
- 2 tsp starch like cornstarch or arrowroot starch
- 1 tsp baking powder
- 2/3 tsp salt
- 1/4 tsp turmeric for color, 1/8 tsp or more Indian kala namak (Indian sulphur salt) - for the eggy taste (optional)
- 1/3 tsp each of garlic powder, chipotle pepper powder and garam masala, or use other spice blend and cayenne
- 2 tsp extra virgin olive oil
- 2 tbsp or more nutritional yeast
- 2 tsp or more sun-dried tomato, optional
- 1 tsp lemon juice
for the veggies:
- 1 tsp oil
- 1/2 cup chopped onion
- 3 large cloves of garlic
- 1 loaded cup asparagus, chopped into 1 inch size bites
- 2 cups chopped veggies. I use a cup cauliflower, small florets, 1/2 cup chopped carrots and some red bell pepper, peas, mushrooms etc.
- 1/2 cup packed baby spinach, I used spinach + celery leaves + 1/4 cup chopped cilantro
- 1/3 tsp salt or to taste
- 1/3 tsp chipotle pepper powder, a dash of black pepper
- 1/4-1/2 tsp each oregano and thyme
Instructions
- Soak the lentils in hot water for at least 20 minutes. Soak them before you get the ingredients together as the rest of the steps will take about that much time. Prepare your pan by lining with parchment or greasing well. Preheat the oven to 365 degrees F / 180ºc
Make the veggie mixture:
- Chop up the veggies and keep aside. Heat oil in a skillet over medium heat. Add onions, garlic and cook until onions are translucent. 3-4 mins.
- Add the asparagus, cauliflower, carrots and other veggies if using and mix in. Cover and cook for 2 minutes. Add in the spices, greens and mix in. Cover and cook for 2 to 4 minutes or until the greens are wilted. Take off heat and Let it sit covered for another minute.
Make the eggy mix:
- Drain the lentils and blend with 1 cup water. Blend for atleast a minute. Add the almond flour and the rest of the ingredients and blend until smooth. I blended 2 full 50 second cycles in the blendtec.
- Transfer the veggies to the parchment lined pan. Mix in vegan cheese shreds if using.
- Drizzle the lentil mixture on the veggies and spread with a spatula. Tap once or twice so the mixture settles on the veggies.
- Bake for 40 to 50 minutes until a tooth pick from the center comes out almost clean and not wet.
- Cool in the pan for 10 mintues, Then cool on the cooling rack for another 5-10 before slicing. Serve with avocado and sriracha or other sauce, chutney or dressing.
Video
Notes
Add vegan cheddar cheese shreds or other vegan cheese, mix into the veggies. Make Pancakes/small omelets: Chop the veggies smaller, cook and mix into the batter. Make fat pancakes of the lentil batter on a skillet and cook both sides Nutrition notes: Vit A 172 %
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Richa, do you have any suggestions for making this dish ahead of time? I want to serve it for lunch on Easter but won’t have much time that day. I am thinking of cooking the veggies the day before, and refrigerating them overnight. Can I pre-mix the batter and refrigerate it overnight, then assemble all the ingredients just before baking? Thank you!
Yes you cam make the veggies and the batter and assemble and bake on the day. Keep the veggies out of the batter as you said so that they dont lose moisture in the batter
This was easy to make and turned out perfectly. Light, fluffy and cheesy. I didn’t have almond flour/meal so I used oat flour instead. For the veggies I used what was in the fridge-shiitake mushrooms, brussel sprouts, potatoes, asparagus and red bell pepper. Hubby and I loved it and are looking forward to having leftovers tomorrow. Thanks Richa you’re the best!
aweesome!
I made this last night and loved it! Can’t wait to have leftovers for lunch.
I have just made this and it is DELICIOUS! I am already looking forward to making it again. Thank you for your amazing recipes.
Awesome!
Do you think that white bean flour could be used as an alternative? How could this affect the recipe?
White beans work in quiches and cheeses, so this shouldn’t be impossible. Your white bean and broccoli fritatta is outstanding, by the way.
I havent use white bean flour. i think you have to use it like chickpea flour batter. in this one cooked beans would be a better sub for the lentils.
I do this with yellow split lentils (Greek fava) mixed with plant milk without any starch and it has the color and consistency of a very fluffy omelette
Hi Richa, This dish is quite unlike things I usually make but I made it last night and everyone loved it! Wished i’d been a bit more generous with the chipotle (had to use sauce as i didn’t have powder and i was a bit timorous!). Thanks for inspiration!
awesome! you can drizzle some sauce on the slices before serving.
Richa, please, what is recommended baking temperature?
Can starch be substituted somehow, for example for millet (flour)?
365 degrees F. It says in step 1 to preheat.
Omit the starch
This is the second time I am making this recipe this week!! My family love it. It is delicious and so easy to make. I have only discovered your account through IG about 2 months ago and I have already made 5 of your recipes…at least twice each! Thank you 🙂
Thats awesome! so glad everything i turning out well!
Hi Richa,
want to try this for my new Vegan Cooking Club. One of the girls can’t have almonds. Can I swap almond meal to cashew meal?
Thanks
Karen
yes.
My partner is on a low FODMAP diet and can’t eat red lentils, could canned lentils be substituted do you think?
both lentils are the same family. so i am not sure if it will work. you can try it out with canned lentils. puree them to a thick batter to use. the baked color might be brown grey.